Pre and Post-Run Stretch

Posted on July 21st, 2014 at 7:00am — by FitnessGlo

From tight hip flexors and hamstrings to achy knees and low back pain, running can certainly take a toll on the body. Over time, an activity like running can shorten and imbalance muscle groups in ways that can inhibit your athletic performance and cause injuries.

If you are a runner, stretching is especially imperative. Not only will it help you feel good, but it will help keep you limber and flexible, which will help prevent injury, increase circulation, range of motion and overall well-being.

Make sure to stretch with us!

Pre and Post Run Stretch

  • Rewarding Stretch with Ilyse Baker: Reward your body with a nice and easy short stretch. This stretch is suitable for all body types and can be performed at any time of your day. You will leave feeling fresh and ready to go!
  • Re-Align & Relax with Jeffrey Scott: Ahhh…is how you will feel after this full body stretch. 10 minutes to re-align and relax.
  • Seated Flexibility Work with Amy Dixon: This 10-minute seated flexibility program includes both upper and lower body flexibility training that will leave you feeling relaxed and lengthened from head to toe.
  • Lower Body & Back Stretch with Denise Klatte: Grab your mat and join Denise for 10 minutes of back and lower body stretches, performed while seated and lying down. Focus on your breath and alignment while you take the time to lengthen your muscles!

 

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Fitness & Health Links We Love

Posted on July 20th, 2014 at 3:45pm — by FitnessGlo

Links We LoveEach week on Facebook and Twitter, we share links to news and blog posts and articles that inspire us all to find the motivation to start with a program, stick with a program, love ourselves more, take better care of ourselves and find ways to feel better through movement.

It isn’t always easy. So we’re always on the lookout for good reads that you can turn throughout your day to find inspiration and a community of like-minded people who are experiencing the same challenges you are facing.

Here are a few links we loved this week:

  • 25 Statements for Speaking Kindly to Ourselves: “The good news is we can change our inner dialogue. We can learn to be kinder to ourselves. With practice. For instance, being kinder can include everything from exploring our needs and dreams to building boundaries to creating days filled with the things, activities and people we love.”
  • Can Effects of Sitting Be Erased with Exercise?: “A  study findings have suggested that sitting for too long throughout the day can harm our health regardless of whether we exercise or eat well. In fact, some researchers have considered sedentary practices to be akin to smoking, as a lifestyle habit that can raise disease risks independent of other health practices. But a new finding suggests that regular bouts of exercise can counteract the effects of being glued to a computer screen all day in an office cubicle.”
  • How I Learned to Start Loving My Body: “It wasn’t easy, but slowly I started making deliberate changes, from banishing scales to stopping all calorie/fat/carb counting. I no longer squinted at photos of myself, looking for what I could change. And I began focusing on the things I legitimately like about my body: big butt, wide hips, runner’s legs.”
  • Ways to Get Up Early and Work Out: “To me, waking up earlier than needed is like a unique form of torture. It’s like there is an epic battle between my motivated self and my lazy self — a sort of tug-of-war between the comfort of my large, plush bed and the energizing hum of the gym. And though I’ve felt like I’m getting into the swing of things, I sometimes lose momentum and struggle all over again. Still, I feel like I’ve come closer to conquering this all-consuming battle, and the more I work at it, the more I notice certain tips and tricks that make it much easier to successfully get my butt out the door. Armed with this arsenal of ideas, the morning is yours!”
  • Fighting Cancer With Exercise: “Regular exercise reduces stress and fatigue while giving you more energy through increased muscle and bone strength, joint flexibility and endurance. Being physically active can also decrease your anxiety and depression. And for cancer survivors, exercise can reduce the risk of recurrence.”

Comment » | Links We Love

Workout of the Week: Dance Your Way to Happiness

Posted on July 18th, 2014 at 7:00am — by FitnessGlo

It is time to put your dancing shoes on and move your way to a happy heart and body. Rhythm variations and turns are always optional. So if you are ready to elevate your heart rate and lift your happiness meter, this is the workout for you.

Take this class with Petra: http://bit.ly/1jDGINK

Workout of the Week

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Full-Body Workouts Vs. Specific Muscle Groups

Posted on July 16th, 2014 at 7:00am — by FitnessGlo

Ask a Trainer

This week’s Ask a Trainer question is: Should I do full-body workouts or target different muscle groups each session?

  • Amy Dixon: This really depends on what you want to achieve. Full-body workouts activate and stimulate your entire body hitting all muscle groups, which allows you to build a well-balanced body. However, if all muscles are not targeted evenly, some body parts might lag in development while others grow quicker. When you target different muscles during a session you can perform more sets and repetitions, which is great for building muscle. You are also allowing different muscle groups more time to recover and repair between trainings. Both full-body and targeted muscle workouts are effective in building muscle, increasing your metabolism and losing fat. The key is to find a workout you enjoy, be consistent and train hard during each session to accomplish your goal.Ask a Fitness Trainer
  • Michelle Dozois: A great workout should target a broad range of muscle groups. My Peak 10 and BodyFit 360 programs address all muscle areas, as well as cardio. If you find yourself favoring an upper body workout, balance that out with squats and lunges – and don’t forget cardio to help burn off extra calories as most of us are sitting all day! Pilates is also a great way to target specific core muscles that might be neglected in a cardio-heavy program. It’s always good to change things up!
  • Denise Klatte: It is not important to choose full-body workouts vs targeting muscle groups EACH session, however during the course of your week, it is important to train your entire body, whether it is all at once or piece by piece.
  • Petra Kolber: A lot of this depends on how much time you have to workout. I like to maximize my muscles and minimize my time. I prefer to do two – three full body workouts a week versus splitting body groups. But variety is the spice of life. Make your exercise choices as functional as possible and then perhaps do full body workouts for a while and then switch it up occasionally and divide your workouts into different body parts over the course of a week.
  • Alex McLean: This is a great question. It depends on the person’s goals, fitness level and the available time commitment. Full body workouts are the foundation for fitness, helping a person to develop strength, endurance and muscle control. Split workouts build on the gains from the full body workout. They allow a person to max out a muscle with heavier weights because of longer recovery times between sessions.
  • Jeffrey Scott: Great question and I am a fan of both to be honest. I love full body integrated exercises for functionality, calorie burn, coordination and balance. I also love just workout out specific muscle groups like shoulders if that is an area that I want to work on. A combination of the two is best but if I had to choose one or the other I would go with full-body workouts.

There are so many misconceptions about fitness and working out. When should we work out? What should we do first? How often? How much? Why? Before you know it, the entire endeavor can feel overwhelming and you want to give up before you even get started. Ask a Trainer to the rescue! Our top trainers are ready and willing to answer your questions so you can get moving & keep moving and feeling great. Each week, a few of them will answer a new question. Have a question you’d like to ask one of our trainers? Email us at hello@fitnessglo.com or comment on our weekly Ask a Trainer posts and we’ll add your questions to the list!

Comment » | Ask a Trainer

Links We Love

Posted on July 13th, 2014 at 12:01pm — by FitnessGlo

Links We LoveEach week on Facebook and Twitter, we share links to news and blog posts and articles that inspire us all to find the motivation to start with a program, stick with a program, love ourselves more, take better care of ourselves and find ways to feel better through movement.

It isn’t always easy. So we’re always on the lookout for good reads that you can turn throughout your day to find inspiration and a community of like-minded people who are experiencing the same challenges you are facing.

Here are a few links we loved this week:

  • 6 Fitness Trainer Habits You Can Follow Too: “As a group fitness instructor and health coach, I am often asked the same questions:What do you do to stay fit? What do you eat? How often do you exercise and what do you do? If you are confused as to what’s healthy, you are not alone. We are flooded with health information, and some of it is contradictory. Let me clear the confusion and make fitness easier to achieve with these six trainer habits you can follow too.”
  • 47 Fun Plank Variations: “Planks are the MacGyver of bodyweight movements: They’re super tough and great for almost any situation. The versatile move is best known for working your core, but planks also engage more than 20 muscles, including your shoulders, back, arms, legs, and glutes. Even better, planks allow you to work your core without the risks of back injury and overstressed hip flexors that come with traditional sit-ups.”
  • Two Hours of Sitting Cancels out 20 Minutes of Exercise: “And there are other strategies that people can implement to reduce the impact of prolonged sitting on health. The researchers recommended taking short walks during lunch and throughout the day, using a pedometer to track daily steps, taking the stairs instead of the elevator, hosting walking meetings at work and replacing a standard desk chair with a fitness ball or a treadmill desk if possible.”
  • Connecting to Yourself & Your Needs: The foundation for self-care is knowing who you are — knowing your needs, wants, wishes. Because in order to respond to our needs and innermost desires, it’s important to know what they are in the first place. As such, here are 20 questions to help you delve deeper into the glorious abyss that is you.
  • 4 Reasons You May Not Be Getting the Most out of Your Workout: When it comes to exercise, there are few things more frustrating than not getting the results you’re looking for. You put in hours at the gym each week but have nothing to show for it. A lot of people may not realize that what you do outside of the gym is just as important as what you do inside. For some people, the problem is what they’re putting into their body, while others it’s how they treat their body post workout. Whether you’re trying to improve your physique or increase your max on the bench press, there are a couple of things you need to consider if you want to get the most out of your workout routine.”

Comment » | Links We Love

Workout of the Week: Lower Body Workout for Sensitive Knees

Posted on July 11th, 2014 at 7:00am — by FitnessGlo

Join Denise for this basic lower body strengthening session, using a mat, a rolled towel/blanket and chair. We’ll strengthen the muscles around the knee and hip joints by performing active contractions of your muscles. And the great news…no squats or lunges!!! Props Needed: A mat and a rolled up blanket or chair.

Take this class for Denise: http://bit.ly/U63y4J

Workout of the Week

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Signs That You Might Be Overtraining

Posted on July 9th, 2014 at 7:00am — by FitnessGlo

Overtraining

Many of you have asked us recently: How do I know if I am overtraining?

  • Amy Dixon: If exercise is leaving you more exhausted than energized, you could be suffering from overtraining. Lower endurance levels, moodiness, lack of concentration, excessive fatigue, chronic muscle aches and joint pain, increased illness and restless sleep are all signs of overtraining.
  • Michelle Dozois: Again, pay attention to your body: muscle soreness is normal after a tough workout. But if the soreness isn’t getting better after 72 hours, you’ve probably overdone it and need to scale back the intensity until you heal. Other classic signs of overtraining are more emotional: depression, exhaustion, insomnia and feelings of low self-worth can sometimes accompany an over-the-top workout regimen. Remember – the mind and body are deeply connected. If you’re operating on fumes in your physical life, your brain will suffer, too. Be sure to discuss any of these symptoms with your doctor should you be experiencing them.
  • Denise Klatte: The easiest way to determine if you’re overtraining is to monitor your resting pulse when you wake up in the morning.  If your pulse is elevated greater than 10 beats per minute above your normal resting heart rate, it is an indication that you may be overtraining. Other indicators may include exhaustion/fatigue, increase colds/illness, trouble sleeping, irritability and greater muscle soreness.
  • Petra Kolber: Waking up feeling tired, getting injured frequently, restless sleep and a low level of depression can all be symptoms of overtraining. Another big sign is a loss of your motivation mojo. If you are someone who loves to workout and are now dreading the gym it may be time to take a break. To workout hard you also need to recover hard. Take a few days off your normal routine and mix up your workouts when you come back. Remembering to rest and recover will help you get you back on track and fired up on fitness.

Comment » | Ask a Trainer

Workout of the Week: HIIT It Hard!

Posted on July 4th, 2014 at 7:00am — by FitnessGlo

HIIT play and let’s HIIT It hard! Timed intervals designed to get you breathless with a surprise exercise to get you there! Now let’s do it!

Take this class with Alex: http://bit.ly/1xoUzKR

Workout of the Week

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Should Women Only Lift Light Weights?

Posted on July 2nd, 2014 at 7:00am — by FitnessGlo

Ask a Trainer

Many of you have asked us recently: Some trainers say that women should only lift 3-5 pound weights. Is this true? Are there benefits of only lifting lighter weights?

  • Amy Dixon: Some women should lift 3-5 pounds of weight ONLY if they are injured/or this is the maximum weight they can lift without sacrificing form. Otherwise, women should choose heavier weight. Using heavy weights during your strength training session allows your body to burn fat during and after exercise. After a heavy bought of strength training, you continue to consume additional oxygen in the hours and even days that follow. When your body uses more oxygen, it requires more caloric expenditure and an increased metabolic rate. The myth that women will get bulky if they lift heavy weights is not true. Testosterone is the hormone that men naturally have that is needed to build big muscles. Women don’t produce enough testosterone so they are not capable of building huge muscles. Strength training is also known as the “fountain of youth” because it increases bone density, strength, speeds up your metabolism, tones muscles and protects your body from injury. It also increases your energy, core stability, endurance and improves your mood. Are there benefits of only lifting light weights? Choosing to lift lighter weights is a great way to make sure you have correct form before going to heavier weights.
  • Michelle Dozois: Unless you’re injured or have a chronic physical condition which limits your weights, there is no reason to keep it light.  We lose muscle as we age, so in actuality, we need to fight to keep good solid muscle on our body which also helps keep our metabolism humming. I’ve seen so many women come into my classes convinced that they could lift 5 pounds max, only to see them build their confidence and strength all the way up to those 15 pound weights. As I said earlier, using heavier weights is a great way to transform your body and keep your metabolism elevated.  Now there are certain exercise routines that may require a lighter weight based on the range of motion, muscles worked or speed of movement but again those are specific exercise routines geared toward muscular endurance not strength.
  • Denise Klatte: For some women, this may be true. For example, if a woman has health/medical limitations, is new to exercise and/or is limited in performing exercises with good form/alignment, 3-5 lb weight may be the appropriate amount of resistance. However, this may not be appropriate for all women. The amount of weight lifted should be determined by a woman’s strength, goals and purpose of lifting. If, however, someone only owns a light set of weights, there is benefit is using them regularly, as they will continue to add resistance to exercises more than the weight of the body part used and will help to maintain/increase strength throughout a joint’s range of motion.
  • Petra Kolber: A lot of this depends on which muscle groups you are focusing on, your fitness level and the results you are trying to achieve. I don’t like the word ONLY for anything as each one of us have individual needs and goals. If you are looking for definition and increased strength, plus you have been working out for a while, it is quite possible that 3-5lb weights will not give enough resistance to create these results. But at the end of the day, you know your body and what your level of fitness and challenge tolerance is. Perhaps on the smaller muscle groups this type of weight would be enough to stimulate some growth, but as with anything your body gets used to the demands being placed on it and so to keep getting stronger and seeing the results you are working so hard for, you probably will need to go above this weight at some point.
  • Jeffrey Scott: No, this is not true, at all, in any way. If someone is sedentary and just beginning to exercise or is recovering from an injury and 3-5 pound weights is their entry point into exercise again, then yes, that would be appropriate. But the idea of never lifting more than 3 lbs or your going to get “bulky” is just completely incorrect information. 5-15 pound weights will help tone and strengthen muscles. You are only going to “bulk” id you are lifting your maximum weight and fatiguing after 6-8 rep maximum. So don’t be afraid to lift 8′s or 10′s… your body will thank you!

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Wedding Dress Workouts for Sweetheart Neckline

Posted on June 30th, 2014 at 7:00am — by FitnessGlo

Wedding Dress Workouts

Whether you are going strapless or backless, it’s likely you’ve chosen your wedding dress style to highlight some of your best features. Every bride wants to look and feel amazing on her wedding day and once you’ve found that perfect dress, we want to help you target and tone the specific areas revealed by your gown.

Our wedding dress workouts consist of all different levels and durations and are designed to target your gown-specific goals so you feel confident, healthy and beautiful not only on your big day, but for all the years to come.

Not feeling motivated to get moving? Get Glo-ing with your bridesmaids – they make great workout buddies and they have dresses they’ll want to look great in too!

This week we’re focusing on the Sweetheart Neckline Gown. The sweetheart neckline is feminine and romantic. This neckline has a curved bottom edge that is concave down and usually doubly scalloped to resemble the top half of a heart. The side edges often converge on the neck, similar to halter necklines. This style is most commonly found on strapless dresses, but is also available on dresses with a variety of sleeve lengths. That means we will be working out your arms and chest so you can show off your curves in style as you walk down the aisle! These five workouts along with a regular regimen of cardio and stretching will help you feel confident on your big day:

  • Above the Belt with Jeffrey Scott: Above the belt is the focus of this workout. Bi’s, tri’s, shoulders and back are all targeted in this non stop sculpting workout.
  • Upper Body Kettlebell Workout with Amy Dixon: This simple but challenging upper body Kettlebell workout does it all. It hits all of the muscles in your upper body in just 10-minutes and will leave you feeling invigorated and strong.
  • Lean Machine Express with Alex McLean: Get ready to carve your torso and arms into a lean machine with this intense blast! 10 minutes of fitness equals a lifetime of your GLO!
  • Spice It Up Sculpt with Ilyse Baker: For this upper body sculpt workout, grab 2 sets of weights and a mat. Ilyse starts you off on the lighter side and then spices things up so you are left with one challenging workout. You will finish on the mat with some intense core exercises. We keep going so stay with us and then finish with 10 more reps.
  • Total Body Toning with Denise Klatte: Using a mat, rolled towel/blanket and a chair, we’ll strengthen the muscles in the entire body using active contractions and balance exercises. We’ll focus on your knees, hips, shoulders and core…without performing one squat or lunge! Let’s GLO!

 

Comment » | Busy Bride

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